Strength
8 sets of:
Shoulder Press x 2 reps (ascending)
Rest 30 seconds
Strict Pull-Ups x 3-5 (partner or floor assist if needed)
Rest 60 seconds
Conditioning
“All Fours”
*All DB work is single-arm – switch as desired*
AMRAP 4′:
10 DB Snatch (50/35)
10 DB Thruster (50/35)
10 Box Jumps (24/20)
REST 4′
AMRAP 4′:
10 DB Snatch (50/35)
10 DB Thrusters (50/35)
10 Box Jumps (24/20)
Record # reps for each AMRAP (30 reps per round) – goal is to be consistent or better on second round
Cash-Out
Accumulate 3 Minutes in a Shoulder Bridge or variation